Bojangles then Bojangles

TIME: 0700

TEMP: 60F

DISCLAIMER

WARMUP

SSH x40IC

Imperial Walkers x20IC

Squat Jumps x15IC (3 count hold)

Merkins x10IC

Plank Jacks x15IC

Mountain Climbers x15IC

LBC x15IC (3 count hold)

Heals to Heaven x15IC

American Hammers x20IC

THE THANG

BoJangles Biscuit with all the toppings (2 Miles)

• Four cones at the end of each straight away • Sprint the straight and mosey the curves • At each of the cones perform the required exercises • Run two laps to complete one round of exercises

Exercises:

– 5 Burpees

-10 Lunges each leg

-15 Merkins

-20 Plank Jacks

Mary

– Something that I don’t remember now

– LBC x20IC

-Side LBC x20IC (Left and Right)

-Flutter Kicks x40IC may 50

COT

Count-o-rama

Name-o-rama

Robert “Robbie” Lee >> Works for Pepsi >> Soda Popinski

Reagan Tilson >> Erwin Police Chief >> Dan-o

Prayer